CFPC – CrossFit Warm-up Everything Warm-up (No Measure) 3 rounds of 10 reps of: Spiderman Lunge (20 sec/side, 1 time) Overhead Squat with PVC Sit-ups Back-extensions or Supermans Pull-ups or Ring rows Hand Release Push-ups Metcon Metcon (Time) 2 Rounds for time of: 25 Burpees 3 Rope Climbs, 15ft Rx+= exchange burpees for 30/20 cal...Read More

METCON 20 min AMRAP: 1:30 sec Calorie row 400m Run 20 Burpees Score=calories+burpees+20 for each completed runRead More

CFPC – CrossFit Warm-up Warm-up (No Measure) 3 rounds: 1 minute row, increasing in intensity 10 Goblet squats 10 Jumping lunges 10 Close grip kipps 5 PVC pass through+toe touch 5 PVC press and stretch back Then; PVC front rack stretch, :30 sec per arm Partner tricep stretch :30 sec per arm (in front rack...Read More

GYMNASTICS Accumulate 30 Ring rows, aiming for sets of 6-10 reps per set Accumulate 30 push-ups, adjust angle for full R.O.M. METCON 1 mile Run, for timeRead More

CFPC – CrossFit Warm-up Warm-up (No Measure) Foam roll prior to class! (calves, quads, hamstrings, IT bands etc) 400m Jog Then; 3 Rounds: 5 PVC Pass throughs+ toe touch 10 Banded face-pulls 10 Band pull aparts 10 Push-ups 10 Ring rows Gymnastics A: Weighted Chest-to-bar (1-1-1-1-1, AHAP, :90 sec btwn sets) With additional external weight...Read More

METCON For time: 21-15-9 Dumbbell thrusters Box jump overs 800m Assault bike to finish each roundRead More

CFPC – CrossFit Warm-up Everything Warm-up (No Measure) 3 rounds of 10 reps of: Spiderman Lunge (20 sec/side, 1 time) Overhead Squat with PVC Sit-ups Back-extensions or Supermans Pull-ups or Ring rows Hand Release Push-ups Gymnastics Pistols 15 min Skill practice options: a) Practice pistols, alternating legs in sets of 6-10 b) Pistol to band...Read More

METCON 20min AMRAP 15 Push-ups 15 Box jumps 15 Ring rows 50 Single unders 30 Sit-upsRead More

CFPC – CrossFit Warm-up Warm-up (No Measure) 2 Rounds: 1 min Row 12-20 Push-ups :30-45 sec Handstand hold, wall facing if possible 10 Banded Face pulls 8 Band pull-aparts 5 Barbell push jerks Then; 1:00 chest stretch on floor or wall / side Weightlifting Push Jerk (5-5-5-5-5) 1 set every 2 minutes. Perform sets AHAP...Read More

METCON 25-20-15 Burpees Wallballs Rest 5 minutes “Helen” 3 Rounds for time: 400m Run 21 Kettlebell swings (53/35#) 12 Pull-upsRead More